Do rheumatoid arthritis symptoms make it tough for you to get up and moving? By exercising first thing in the morning, you can lubricate your joints and warm up your muscles, reducing pain and stiffness all day. Here are 10 easy rheumatoid arthritis moves to start you off...

If rheumatoid arthritis symptoms make mornings stiff and painful, do something about them – even before you get out of bed.

A 5- to 10-minute exercise routine can reduce pain and boost mobility, says Erin Carr, D.P.T., a doctor of physical therapy at the Akasha Center for Integrative Medicine in Santa Monica, Calif., and adjunct faculty member in the physical therapy program at Mount St. Mary’s College in Los Angeles.

“These exercises can help women with rheumatoid arthritis get out of bed and get through the day more easily,” Carr says.

Gentle exercises first thing in the morning are an excellent idea, notes Stephen Soloway, M.D., a board-certified rheumatologist at Arthritis and Rheumatology Associates in Vineland, N.J.

“You’re a little stiff when you wake up, so you want to increase the blood supply in your joints,” he says. “Increased circulation nourishes those areas with oxygen and nutrients, and gives you more get-up-and-go.”

Exercise also helps “lubricate” joints by replenishing natural fluids in the cartilage, according to Johns Hopkins University in Baltimore.

Why Exercise in Bed?Bed exercises are easier to do because some people have difficulty getting on and off the floor to exercise on a mat, Carr says.

“It’s hard to get patients to do their exercises regularly, so if they’re already lying down, chances are higher they’ll do them because they’re already in the position to do so,” she notes.

They may be uncomfortable at first, Carr says. But your rheumatoid arthritis symptoms will ease as you get in the habit of warming up and lubricating your joints in the morning, she adds.

Keep in mind that these exercises aren’t a substitute for regular activity such as walking, cycling or swimming. As with any exercise program, consult your doctor before beginning this one, and stop if you feel any sharp pain.

Here are Carr's top 10 exercises to get a good start to your day...

Core Moves

Morning rheumatoid arthritis exercises: The CannonballThis is the first of three exercises to strengthen your core – the abdominals, glutes and pelvic floor muscles that help keep your spine properly aligned.

1. While lying in bed, bring your knees up toward your chest. Place your hands on the front of your thighs, and try to push your legs down with your hands while resisting with your legs.

Morning rheumatoid arthritis exercises: The BridgeThis targets muscles in the hip area, which are “most important for walking, using stairs, even going from a sitting to a standing position,” Carr says.

1. Lying comfortably on your back, bend and raise one leg, keeping the other straight on the bed.

2. Swing the bent knee back and forth, “like a pendulum,” Carr instructs. “Bring the knee out to the side, then bring it in past the middle of your body if you can. If you can’t pass midline, that’s fine. Go within your personal range of motion.”

Morning rheumatoid arthritis exercises: Knee Mobility“This [exercise] isolates the knee joint to get the lubrication it needs,” Carr says. “The knees, like the feet and hands, are prone to stiffness and discomfort when you have rheumatoid arthritis.”

1. Lying on your back, bend both knees, keeping your feet on the bed.

2. Extend one leg as far as you can. Keeping your foot on the bed, slide the heel of that leg toward your butt. Then pull the knee close to your chest, but don’t touch your chest.

3. Place your foot back on the bed before sliding it back down. Keep your other knee bent during this exercise, providing support in case you have back stiffness or discomfort, Carr says.

4. Repeat the exercise 5-10 times per leg.

Morning rheumatoid arthritis exercises: Foot and Ankle Mobility1. Lift one foot from the bed, pointing your toes down and then up. Now, move each ankle in circles, clockwise and counterclockwise.

2. Curl your toes, and then spread your toes open and closed. Repeat 5-10 times with each foot.

3. “Remember to breathe,” Carr says. “Proper breathing brings in oxygen and blood flow and provides relaxation at the same time.”

1. Sit on the edge of your bed with your feet flat on the floor – or resting firmly on a footstool if your bed is too high.

2. Bring your arms up in front of you and slowly reach toward the ceiling. Breathe deeply, and don’t go any farther than is comfortable.

3. Bring your arms down and as far back behind you as you can. Repeat these slow shoulder swings 3-5 times. Then reach out to the side and up as far as you can without straining.

“Always go within your own range of motion, even if it’s just halfway… After a while, your range of motion will begin to improve,” Carr says.

This exercise also can be done while standing.Morning rheumatoid arthritis exercises: Elbow Warm-up
The elbow has three joints, and “we want to work them in all directions,” Carr says.

1. With your arms straight down and your palms facing up, bend your elbows and raise your hands as far as you can toward your shoulders. Then lower them. Do 5-10 repetitions.

2. Repeat the same motions but with your palms facing down. This works different muscles and helps lubricate different elbow joints, Carr says.

3. Then, with your elbows bent at 90 degrees, slowly rotate your lower arms out to the side and in again, 5-10 times. Take 2-3 seconds for each arc.

Morning rheumatoid arthritis exercises: Hand and Wrist Warm-upThis exercise may help when hands are stiff, painful and swollen in the morning, Carr says.

“There are nine small carpal bones in the wrists, so we want to make sure we lubricate all of them to get good circulation in the hands,” Carr says.

1. Moving one hand at a time – or both, if you prefer – bend your wrists to move your hands up and down as far as you can. Then move each hand in a circular motion, clockwise and counterclockwise, 5-10 times each direction.

Morning rheumatoid arthritis exercises: Finger Warm-upWith your fingers straight, slowly curl them into a tiger’s claw and then close them into a fist. Don’t forget to include your thumb.

1. Slowly open your hand.

“You’re working each joint in the finger – this is known as tendon gliding,” Carr says.

“Tendon gliding” stretches and lubricates the sheath surrounding a finger tendon – where the muscle connects to the bone, Dr. Soloway notes.

How Much Do You Know About the Types of Arthritis?About 46 million American adults – nearly one in five – suffer from some type of arthritis. It’s estimated that number will rise to 67 million by 2030. Do you or someone close to you have arthritis? Take this quiz to see how much you know about this disease.

Healing Words & Inspirations by Dr. SklareWe can always use a little inspiration in our lives or a reminder that we really have a lot to be thankful for.

Customer Service

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As I write this, I imagine that there are many of you nodding your heads in frustrated agreement as you painfully identify with this search for the Holy Grail of customer service… a human voice. So, with that said, I have a tongue-in-cheek suggestion for the president of the United States. To create new jobs, I suggest we hire phone operators that will spare us the agony of the automated response. I’m not very confident that my simple wish will be granted by the president, but I definitely feel better getting this pet peeve off my chest! Please push “1” if you agree...

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